The Bear Back Blast 3.5.18: Two Steps forward, one step back

AO: Camp Willis (Jones M.S.)

QIC: Grovetucky

PAX: Brain, Rash, Bo Schembechler, Wildebeast, Mogul, Jumper, Crossgrain, Mariah, Teach

YHC mosied to the shovel flag to find most of the PAX keeping warm in their cars. Wildebeast and I engaged in some mumblechatter as we waited for the car engines to turn off and for the PAX to emerge. At 0529, the disclaimer was given. Then a long mosey to the track for COP:

burpees x 10 OYO

SSH x 25 IC

sobriety Sun Gods x 10 forward and backwards, alternating legs

Overhead claps x 20 IC

Alabama Ass-kickers x 10 each leg OYO

Cotton Pickers x 20 IC

Teach can-opener stretch x 30 seconds each side

Then YHC did a quick demonstration of 4 x 4’s to be used later

Then the THANG:

The workout was titled “two steps forward, one step back”, so the PAX lined up on the track and ran 100 m, then backpeddled 50 mm, then 10 burpees OYO. This was repeated until we went around the track once (70 burpees total). The PAX then did 4×4’s until the six finished the burpee loop.

Next a little Mary to catch our breath:

Hollow Rocks x 10 OYO

Outlaws x 10 each direction OYO

LBC’s x 50 on up cadence

Then 3 quick 100 m sprints with a 10-count break in between each sprint.

Next, to the dip bars for two cycles of Morning Call, one traditional with merkins (each PAX does 5 dips as the others do merkins) and one non-traditional cycle with Gorilla Humpers

Then mosey back to the shovel flag

burpees x 10 OYO

reverse crunch x 30 on up cadence

Double toe-touches x 20 IC

Mountain Climbers x 20 IC

Finally, name-o-rama, COT, and Jumper led us out in prayer as we keep Bo’s grandmother in our thoughts and prayers as she undergoes a lung biopsy today. Strong start to the work week men, thank you for pushing me to achieve more!





Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s